What is vitamin D?

Vitamin D is an essential nutrient that plays a critical role in maintaining overall health. This article outlines its significance, sources, recommended intake and signs of deficiency.

What does vitamin D do? 

• Immune Support: Vital for a well-functioning immune system, particularly during periods of increased susceptibility to infections.
• Bone Health: Enhances calcium absorption, which is crucial for maintaining strong bones.
• Preventative Role: Linked to the prevention of various health issues, including Type 1 diabetes, obesity and certain cancers.

How to get vitamin D?

• Sunlight: The primary source; approximately 5-10 minutes of direct sun exposure can provide 50-90% of daily requirements.
• Dietary Sources: Includes oily fish (salmon, mackerel, sardines), fortified foods and vitamin D supplements.
• Seasonal Limitations: In the UK, sunlight may be insufficient from November to February for adequate vitamin D synthesis.

What amount of vitamin D is recommended daily?

Healthy adults should aim for a daily intake of 600-800 IU, depending on age and individual health needs.

• Pregnant Women: Should seek guidance from healthcare providers regarding appropriate vitamin D supplementation to support foetal development.

What are the signs of vitamin D deficiency?

• Common Symptoms: Fatigue, muscle weakness, bone pain, mood fluctuations and increased susceptibility to infections.

Given the essential role of vitamin D in health maintenance and disease prevention—particularly during winter months when sun exposure is limited—regular monitoring of vitamin D levels and considering supplementation is crucial. Individuals uncertain about their vitamin D status should consult a healthcare provider for testing and guidance on appropriate intake.

While multivitamins can offer valuable support for overall health, it is essential to recognize that a balanced diet should remain the cornerstone of nutritional well-being. Multivitamins are intended to be a complementary measure and should not be considered a substitute for a diverse and nutritious food intake.

Note: It is strongly advised that individuals consult a healthcare professional prior to initiating any supplement, particularly if they have existing health conditions, are taking prescribed medications, or are pregnant.